We Adopted a Family & Need Gifts for Giving

Thanks to everyone who has generously contributed to our holiday food and goods drive to benefit the Compass Family Center. We have also adopted an individual family from Compass to help make their holiday season brighter.

We need your help. From now until December 20 we are collecting specific items for thefamily, which includes a mom and dad, and young son and daughter. Here are their Christmas wish lists:

Dad: Tarell, 25
Clothing sizes: Jeans w 38, L34; shirt XXL
Gift wish: shoes size 11 Nike or crew neck t-shirt from Footlocker

Mom: Taelupe, 27
Clothing sizes: XXL t-shirt
Gift wish: shoes 9 1/2 Nike or socks; Victoria's Secret, bath and body lotions/body spray/shower gel

Son: Tarell Jr., 9
Clothing sizes: pants 12, shirt medium, shoes 3
Gift wish: jeans or shirt, shoes

Daughter: Sharell, 3
Clothing sizes: pants 6, shirt 6, shoes 7
Gift wish: shoes 7 or panties size 6, socks, shirt, pants

Gifts should be age-appropriate and labeled for the family member it is intended. Your gift will make a difference in their lives. Thanks for caring.

Krav Maga for Kids coming in January

We are introducing our Krav Maga for Kids program on January 4th, 2005. Classes will be Tuesday and Thursday at 4 pm, and Saturdays at 10 am. Get your kids started early on developing the physical and mental skills for survival and health that will support them the rest of their lives.

Friends and Family Day

Our Friends and Family day on November 20th was a great success. Throughout the afternoon, students, friends and family members came and mingled, and new people were introduced to Krav Maga with a series of free trial classes and demonstrations. You can see some photos from the event here: KM Party
Many thanks to Abraham at www.energycenter.com for hosting these pictures.

Krav Maga in the News

In case some of you haven’t seen this article by Joe Eskenzi at the Jewish Weekly, click here:
Getting defensive
The print version is now at newsstands throughout the Bay Area.

A student's Krav Maga Xmas List:

12 cases of Gatorade
12 cases of ibuprofen
Arnica
Liquid Bandage
Rolfing gift certificate
bunny slippers to console my feet after kicking airshields
a Camel-Bak that can survive backward fall-breaks
armor plated knuckle implants
a 3rd lung to help me make it through Danni's class
and last but not least
peace and goodwill towards all men, women, children, and small fuzzy animals : )

If you haven’t visited our pro shop lately we have just gotten in some great stocking stuffers for you, your friends and family.

Flannel PJ bottoms red plaid with KM logo $35
Fleece Blanket with KM logo $25
Green knit hat, fleece lined, with KM logo $15

AND the best for anyone who has not tried Krav Maga yet a Gift Certificate for a 1 Month Membership $50
(only 1 per person and not good for anyone who is or has been a member)

Core Training 2

Last month we covered the importance of the abdomen in creating a stong functional basis for movement and fighting. The complement to a strong abdomen is a strong back. With strength and stability in your back, you will hit and kick harder, be able to absorb impact more easily, and have a great deal more leverage when both holding on to or escaping from the grip of an attacker.

There are some similarities in the ways the back and abdomen areas function, and some differences. Your back also functions as a sheath or container for your spine, pelvic structure and internal organs. However it also provides a great deal of movement to the upper and lower limbs whereas the abdomen provides limited movement. The muscles of the lower back and spinal column provide stability. The muscles of the upper back, covering the ribs and shoulder girdle provide the majority of movement.

It is important to train these two functions in a way that is complementary. Here is a common example of a movement that utilizes (or should utilize) these two different functions. You are about to leave on a trip and are picking up your luggage. You lean down, grasp the handle and begin to pick up your suitcase. At the moment you begin lifting, your lower back and spinal column are providing stability to the spine and connecting your limbs to your legs. Your upper back and shoulder blade muscles are providing the movement of lifting the case off the floor. Then both areas work together as you stand up with it.

Pullups, pulldowns, and any rowing type movements are all excellent for working the upper back. The repetitions should be anywhere from 6 up to 20 or 30 depending on whether you are emphasizing strength or muscular endurance. With all resistance training, you should try to go to a point of muscular failure, with one important disclaimer. Your posture should never be sacrificed in order to do more repetitions. So the definition of failure includes the loss of good posture, especially when it comes to back training. Your lower back should not be overly arched, or slumped forward at any point. Most of the movements you do should utilize the lower back and spinal column muscles for support while the upprt back and limbs provide the movement. Some gym equipment provides this support in the form of a bench rest or chest pad.

Lower back training should include exercises that promote good posture, and generally do not involve a lot of heavy weight but more of a focus on supporting and moving your own body. Use of stability balls and Yoga movements and positions fall into this domain. Repetitions should also be limited to 6 up to 30 or so depending on the resistance. Some exercises for this area should include simply holding a postion for a short period of time, like 30 seconds or so to promote the ability to stabilize the spine in a neutral position when under stress.

If you have any lower back pain or other physical limitations that could be aggravated by back exercises it may be advisable to check with your doctor, a chiropractor, or a trainer before starting a new regimen. Do some research, experiment, and stick with it. It can take several months before you notice a difference. Back training should be done once or twice a week at the most, as this area usually needs more time to recover than the abdomen. Be careful to allow time for recovery before your Krav Maga classes.